How to Beat the Heat

By: Brock Jones

The summer months are here and the days of single digit
weather are long gone.Since the
majority of you reading this live below the Mason-Dixon Line then you know
exactly what to expect: a lot of heat and humidity, and no wind or rain.That’s the gist of summer weather here in
Kentucky.I know, not necessarily the
ideal running conditions, right?Well,
there’s not really much we can do about the weather, so we might as well deal
with it.Here are seven tips that will
help you stay active and on track with your running workouts throughout the
summer.

RISE AND SHINE.Yeah, yeah, I know.You’re not a morning person.You hate being up before the sun – I get it.I’m willing to guess that you’re also not a
heat stroke person, either.The best way
to avoid the heat in the summer time is simple: get going before it does.And let me tell you, there is absolutely
nothing prettier than watching the sun come up over a Kentucky horse farm in
the middle of nowhere.You owe it to
yourself to see it in person

STAY UP LATE.If you absolutely refuse to get up before the
sun, then your best bet is to wait until it goes down.Although it is generally still hot and muggy
during the summer evenings, it beats having the sun beaming down on you.It will save you 10-15 degrees, and a one
huge headache.

STAY HYDRATED.This could possibly be the most important of
all, regardless of the time of year or time of day.Hydration is vital no matter when or where
you are running.But, when we add severe
temperatures into the mix, it becomes even more important.Drink plenty of water before, during (if
possible), and after your run.

RUN INDOORS.If you absolutely refuse to run early or
late, then try taking it indoors.Trust
me, I hate running on an indoor track as much as the next guy.Let’s be honest, they flat out suck.But, 70 degrees in the air conditioning is
quite appealing when it feels like the surface of the sun outside.There are plenty of gyms with indoor tracks
here in town for you to take advantage of.

RUN SLOWER.If you insist on running outdoor, start off
at a slower speed.There is nothing more
detrimental when running in the heat than going out too fast.This will get your heart rate and body
temperature elevated faster than you think.While this is certainly not uncommon, it is something you want to try
and avoid as much as you can.

RUN SHORTER.Allow yourself time to get acclimatized to
the warmer weather.Instead of running 5
miles at high noon, opt for a 5k instead.Let your body, and mind, get used to the drastic change in temperature.

SWAP YOUR HEADGEAR.During the winter months, I always wear a hat
or beanie.This keeps all the warmth
from my big ole’ head close to my body.In the summertime, you want to do just the opposite.Swap the hat out for a lightweight
visor.It’s a good way to let off some
extra body heat while still keeping the sun out of your eyes.

There you have it folks.Next to sitting in front of the air conditioner, these tips are your best
bet for staying cool in the summer months.Now get out there and get to it, just make sure you're smart and staying as cool as you can.

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